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Rating: 5/5 (1 vote cast)

Meal Type: Dinner
Total Time:
Cook Method: Oven
     Serving Size: 6 - Change
Nutritional Facts
Servings Per Recipe: 6

Amount Per Serving
Calories 0
% Daily Value**
Total Fat 0g
0%
Saturated Fat 0g
0%
Unsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A  0%Vitamin C  0%
Calcium  0%Iron  0%
Potassium  0%Vitamin E  0%
** Percentage Daily Values are based on a 2000 calorie diet.
*Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.

Cheese-Topped Vegetables (Super Side Dish)

Recipe Tags: Vegetable Recipes

Date Added: December 08, 2009

Ingredients:

2 Cups Broccoli small
2 Cups Cauliflower small
1 Cup Carrot thinly sliced
1/2 Cup Green Peas thawed
2 Teaspoons Vegetable Oil or olive oil
1 Tablespoon All-Purpose Flour plus more
3/4 Cup Skim Milk chilled
1/4 Cup Chicken Broth reduced sodium
3/4 Cup Cheddar Cheese reduced-fat/divided
1/8 Teaspoon Ground Pepper (4oz)
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Directions:

1. Preheat oven to 400 degrees F In a large sauce pan, bring 2 quarts of water to a boil.

2. Add broccoli and cauliflower. Cook for 3 minutes.

3. Add carrot and cook for 2 minutes. Drain vegetables in a colander.

4. Place mixture in a 2-quart baking dish. Stir in peas; set aside.

5. To prepare the sauce, in a small sauce pan, heat oil over medium heat.

6. Add flour; cook, stirring constantly, for 1 minute.

7. Gradually whisk in milk and broth. Bring to a boil and cook, whisking frequently, for 3 minutes.

8. Remove from heat. Stir in 1/2 cup of cheddar and the pepper.

9. Pour sauce over vegetables; stir until coated.

10. Sprinkle remaining cheddar over top. Bake until cheese is bubbling, about 5 minutes.

11. Serve immediately. Short Cut: Use thawed frozen vegetables instead of fresh--there is no need to precook them.

12. NOTES : A rich-tasting, low-fat cheese sauce gives these vegetables universal appeal.

13. Health Check: Carrots are a rich source of vitamin A; the cheese sauce is made from skim milk; cauliflower and broccoli add iron.

14. Cooking Tips: When buying cauliflower look for heavy, compact white or cream-colored heads free of brown discoloration.

15. Avoid heads with spreading flowerets. To cut cauliflower flowerets, trim the leaves and remove the stem close to the head.

16. Slice off the flowerets from around the inner core.

17. MY PERSONAL NOTES: I substituted mushrooms for the cauliflower and I omitted the peas and added extra carrots.

18. Still tasted great! Recipe by: Healthy Meals In Minutes Posted to TNT Recipes Digest by pebenitez@juno.

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Dietary Notes:
This recipe is low-sodium with 0mg per serving, low-fat with 0g per serving, low-saturated fat with 0g per serving, low-cholesterol with 0mg per serving and low-calorie with 0 per serving

Food Allergy Information:
This recipe contains potential food allergens and will effect people with Wheat, Milk, Gluten, MSG, Poultry, Cheese allergies.
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